For those who have been living with hypertension and those newly diagnosed with it, one struggle you would obviously face is the taste of your foods. Because, its well know to reduce salt intake and probably take out bouillon cubes.

The fact remains that you are supposed to reduce salt and bouillon cube intake, but your foods can still be tasty when you utilize natural herbal spices.

There are natural spices available everywhere that can be incorporated into our daily cooking, they help add aroma and even savor to our meals, but importantly so, they also help to manage blood pressure (evidence-based), so you might want to consider these spices.
With this write up, we’ll uncover some of those spices:

1. GARLIC: Garlic is rich in compounds that may be beneficial to health, especially sulfur compounds called allicin. Allicin may help to increase blood flow through the arteries and also help lower blood pressure.
According to some reviews of studies, garlic was almost as effective in reducing blood pressure as the drug atenolol.
Apart from the aftereffect on the mouth, the garlic-onion combo is quite a great one for cooking, you should try it.

2. CINNAMON: Cinnamon is an aromatic spice from the bark of a tree. It has been used in ancient times to help treat heart conditions and blood pressure.
Some studies show that taking cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively.
The good thing about this spice is that it can be eas

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ily incorporated into meals

3. GINGER: the versatility of this spice is top-notch and unmatched. It has also been used in ancient times to help manage some heart and circulation problems in alternative medicine.
Ginger can be used to manage blood pressure by acting as a natural calcium channel blocker and natural ACE inhibitor (both are blood pressure medications).

4. CARDAMOM: cardamom is another important spice in cooking that has blood pressure-lowering properties. It has a distinctly delicious and slightly sweet intense flavor which makes it unique.
Cardamom helps reduce blood pressure by acting as a diuretic.
A diuretic is a compound that helps take out the water through urination
Cardamom can easily be incorporated into cooking and baking

6. CLOVES: cloves are dried flowers of the clove try, they can be used whole or ground as a spice. Cloves contain a compound called eugenol which helps to cause vasorelaxation (i.e reduction in tension of blood vessel walls). This action thereby helps to reduce systolic blood pressure. Apart from its unique flavor and fragrance, cloves help to lower blood pressure levels.

7. BASIL: this flavorful herb contains compounds that act as antioxidants and also has the ability to provide various health benefits and reduce blood pressure
Sweet basil contains eugenol which acts as a natural calcium chain blocker
This spice contains compounds that help relax blood vessels and allow for easy flow of blood through arteries.

Looking at the above-mentioned spices, you might have come across most of them or just a few.

Your foods don’t need to be less tasty, and your blood pressure can also be managed better if you try incorporating these spices into your diet
Please note that these spices aren’t an alternative to your medications

 

SOURCES:
– https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#Managing-high-blood-pressure
– https://pubmed.ncbi.nlm.nih.gov/24921632/
– https://pubmed.ncbi.nlm.nih.gov/19505553/
– Verma T, Sinha M, Bansal N, Yadav SR, Shah K, Chauhan NS.Nat Prod Bioprospect. 2021 Apr:11(2):155-184. DOI: 10.1007/s13659-020-00281-x. Epub 2020 Nov 11.PMID: 33174095 Free PMC article.
– Medicinal Plants in the Treatment of Hypertension: A Review.
– Kamyab R, Namdar H, Torbati M, Ghojazadeh M, Araj-Khodaei M, Fazljou SMB.Adv Pharm Bull. 2021 Sep;11(4):601-617. DOI: 10.34172/apb.2021.090. Epub 2020 Nov 1. PMID: 34888207 Free PMC article.

19 natural salt alternatives

Every now and then, so many people get scared of the common table salt because it seemingly is a dreaded name when it comes to heart problems.

There are better options which alternate the sodium chloride with potassium chloride; but this alternatives might also pose a huge threat on the kidneys when abused.

Salt (whether potassium or sodium) isn’t bad; but the right balance between minerals is really important.

The right levels of sodium helps your muscles contract. They also help regulate fluid levels to prevent dehydration.

Adequate amount of potassium helps coordinate normal heart rythms.

Herbs and spices are the healthy go-to nowadays when it comes to seasoning foods; both local and intercontinental.

Lets take a look at a list of  preferably healthier alternatives when it comes to seasoning.

1. Mint leaves

It has a bit of the menthol feel in the mouth.

• Uses: Great in salads, on pasta or in couscous. It’s tasty with carrots, peas or broad beans.
• Could also be used in smoothies.

2. Rosemary

• 
• Taste: An aromatic herb with a pine-like fragrance. Use sparingly; it can overpower other flavours.
• Preparation: Roast whole sprigs with root vegetables (carrot, parsnip, sweet potato). If using dried rosemary, crush it first.
• Uses: Add to roast or grilled meats, bread, homemade pizza, tomato sauce, beans, potatoes or egg dishes.

3. Nutmeg

• Taste: Sweet and pungent flavour. Works well in baked foods with cinnamon and cloves.
• Preparation: Freshly grated nutmeg has a much better flavour than ground.
• Uses: Add nutmeg with black pepper to homemade white and cheese sauces. It also adds warmth and flavour to homemade potato, cabbage and cauliflower soups.
• Could also be added to your local jollof rice.

4. Basil

• Taste: Sweet and peppery.
• Preparation: Fresh basil retains more flavour and aroma than dried.
• Uses: Basil is traditionally used in Mediterranean cooking, in tomato-based pasta sauces, pizzas and bolognese. Use lemon, Thai and holy basil in South Asian and Thai dishes.

5. Cardamon

• 
• Taste: A warm, aromatic spice.
• Preparation: Add whole cardamom pods to your dishes or use the seeds inside, either whole or ground.
• Uses: Commonly added to Asian spice mixes and curry pastes. Cardamom also works well in baked goods and sweet breads, with cloves and cinnamon, for a taste of Scandinavia.

6. Chilli/Cayenne

• Taste: Chillis vary quite a lot in strength, so add a little at first and taste your dish. Cayenne is a specific type of chilli.
• Preparation: Chilli can be bought whole (fresh or dried), as dried flakes, powder, or as hot sauce. Chilli sauce may be high in salt (or sugar in the case of sweet chilli sauce), so stick to powder, flakes or whole chillies.
• Uses: It works well in most dishes, including vegetable or seafood stews or vegetable soup. Please don’t add too much of this pepper😢 so it wont end in tears.

7. Cinnamon

• Taste: Mostly used in sweet treats like cake and apple crumble, but works with savoury dishes too.
• Preparation: Sold as cinnamon sticks (grate or add whole to dishes like curries or stews) or ground.
• Uses: Cinnamon is an important spice in Turkish and Middle Eastern cooking, where it is used to flavour chicken and lamb dishes. Use it to deepen the flavour of cottage pie, curries, tagines, casseroles, roast vegetables, bolognese sauce or stewed fruit.

8. Chives

• Taste: Onion-like but less powerful.
• Preparation: Snip the stems into food using a clean pair of scissors. Add to hot dishes at the last minute, as heat destroys its flavour.
• Uses: Great in mashed potato, casseroles, salads, baked potatoes, low-fat cream cheese, fish and poultry. Chive flowers are edible and look good too.

9. Coriander

• Taste: Coriander leaves have a distinct earthy and lemony flavour, while coriander seeds have a warm, spicy, citrus flavour when crushed.
• Preparation: Use coriander leaves raw or add to foods at the end of cooking. Coriander seeds are commonly used in Indian dishes. Fry them in a dry pan and add them whole or crushed.
• Uses: Add coriander leaves to salads, soups (eg carrot and coriander soup), salsas, curries and fish and chicken dishes, or combine it with lime and chilli in stir fries.

10. Dill

• Taste: Dill has a strong taste, often compared to fennel, star anise and celery.
• Preparation: Use fresh rather than dried if possible – use the leaves only and discard the stem.
• Uses: Popular in Russian, Eastern European, Greek and Scandinavian cooking, dill is a welcome addition to cottage cheese, low-fat cream cheese, omelettes, seafood, steak, potato salad and cucumber dishes. Try adding dill to broad beans and rice and serve with koftas (made from lean minced meat), as found in Iranian cooking.

11. Cumin

• Taste: Earthy and smoky.
• Preparation: Fresh cumin seeds, dry roasted and then ground, provide a richer flavour than cumin powder.
• Uses: After black pepper, cumin is the most-used spice worldwide. Goes well with indian and Mexican dishes.

12. Ginger

• Taste: Peppery, lemony and slightly sweet, with a sharp aroma.
• Preparation: Buy ground or fresh (as a ginger root, which can then be chopped or grated).
• Uses: Ginger enhances sweet and savoury dishes. Fresh ginger can be grated into stir fries and curries during cooking, or sprinkled over meat before baking or barbecuing.

13. Oregano

• Taste: Oregano has a warm, aromatic, slightly bitter taste and a potent aroma.
• Preparation: Fresh oregano leaves can be chopped into foods or added whole.
• Uses: Popular in Greek and Mediterranean cooking. Use it to marinate meats, poultry and seafood before grilling, in egg dishes, breads, casseroles and salads. It’s also great in spaghetti bolognese and tomato salsas.

14. Paprika

• Taste: Paprika is milder and sweeter than cayenne pepper.
• Preparation: Available as a red powder made from ground sweet and hot dried peppers.
• Uses: For a Hungarian twist, team paprika with caraway, coriander, cinnamon and dill. Combine with garlic for a Spanish flavour. Paprika goes well with lamb, chicken and fish dishes, on baked sweet potato wedges, or in beans or scrambled egg.

15. Parsley

• 
• Taste: Has a mildly bitter, grassy flavour that does not overwhelm the other ingredients.
• Uses: Goes with roast lamb, grilled steak, fish, chicken, veg, potato dishes, omelettes, stuffing, soft cheeses, marinades, dressings, sauces and soups.

16. Sage

• Taste: From the Mediterranean coast, sage is like rosemary, with more lemon and eucalyptus.
• Preparation: Best used fresh and in small amounts. Unlike some herbs, sage does not lose its flavour with prolonged cooking.
• Uses: Sage is traditional in Italian and French cooking, added to meats, poultry and stuffing, and is often chopped and stirred into pasta and gnocchi.

17. Tarragon

• Taste: Adds a distinctive, bittersweet liquorice-like flavour to foods, and has an aroma similar to star anise.
• Preparation: Tarragon should be added near the end of cooking time, as heat reduces its flavour.
• Uses: Native to Siberia and western Asia, tarragon is a key herb in French cooking. It goes well with poultry, fish, egg dishes, beef and vegetable soups. It can also be added to salad dressings.

18. Thyme

• 
• Taste: A strong earthy, slightly minty flavour with a subtle aroma. Lemon thyme is another variety and goes well in soups and vegetable dishes.
• Preparation: Depending on the variety you’re using, thyme can be finely chopped or added as a whole sprig. Unlike most herbs, thyme needs a long cooking time to release its full flavour.
• Thyme:Thyme works well with other herbs like rosemary, parsley, sage, savoury and oregano. It can flavour most meats, including chicken and game (as a marinade or in a sauce) and is a tasty addition to roast vegetables. Pair thyme with paprika, oregano and cayenne pepper for Cajun cuisine, and with cinnamon, nutmeg and cayenne pepper for Caribbean meals.

19. Turmeric

• Taste: Has a distinctive yellow colour so is sometimes used as a cheaper alternative to saffron, although it tastes quite different.
• Preparation: Turmeric is an ingredient of curry powder and is in many South Asian dishes.
• Uses: For a hint of North Africa, use turmeric
• with ginger in meat and vegetable dishes, or flavour rice with it. A little turmeric goes a long way; as it cooks, its flavour intensifies.

It’s really a healthier option to stick to these herbs and spices whenever you’re cooking because they really don’t pose any health threats as they are natural.

A pinch of salt, with any of these herbs would still bring out the savoury taste of any local or intercontinental dish.

 

Source: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/herbs-and-spices